Library / Glutes
Floor or Bench Dumbbell Glute Bridge
Dumbbell · Hinge · Compound
Glutes HamstringsCore Joint friendly
Default prescription & biomechanics
- Primary muscles
- Glutes
- Secondary muscles
- Hamstrings, Core
- Equipment
- Dumbbell
- Movement pattern
- Hinge (Push force)
- Difficulty
- Beginner
- Working rep range
- 10-15 reps per set
- Between-set interval
- 75 seconds rest
- Intensity & MET
- Moderate (5.2 MET)
Step-by-step coaching cues
- Rest a heavy dumbbell across your hip crease with knees bent and feet flat.
- Tilt your pelvis slightly posteriorly and drive your hips upward until knees, hips, and shoulders align.
- Pause for 2 seconds at the top squeeze.
Joint & safety considerations
No specific joint contraindications are flagged for Floor or Bench Dumbbell Glute Bridge. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| 45-Degree Glute-Ham Back Extension | Bodyweight swap | Bodyweight |
| Barbell Glute Bridge Hands on Bar | Barbell swap | Barbell |
| Barbell Hip Thrust | Barbell swap | Barbell |
| Barbell Kas Glute Bridge | Barbell swap | Barbell |
| Barbell One Leg Hip Thrust | Barbell swap | Barbell |
| Bodyweight Feet Elevated Staggered Glute Bridge | Bodyweight swap | Bodyweight |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.